4-Week FREE Walking Guide to get fit before DISNEY
- Christina Tremblay
- Apr 12, 2023
- 6 min read
Did you know the average person walks about 9 miles, equaling about 20,000 steps at the Disney parks? Even at the water parks, I log about 12,000- 15,000 steps. Then all the extra steps from walking in the hotel room to the monorail to the busses, to Disney Springs, to all the shops, back to the bus, forgot something in your room so you turn around aaaaaand back to the resort room, then back to the busses. Whew....you can get tired just talking about it! ha!
You will probably record the most miles at Epcot because it's so big and spread out. When you're eating around the world be sure and hydrate, hydrate, hydrate. If you head to Orlando in the summer, Epcot has very little shade so lather up with sunscreen. I suggest going early in the morning and riding as much as you can and then heading back to the hotel for a break during the hottest part and then heading back at night for dinner and drinks. The countries look amazing at night all lit up. The Fireworks show is amazing.
Also, walking tip, pull your arms to a bent position so your hands don't swell hanging straight by your side. It helps when you have a drink in hand or push a stroller. ;)
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At Magic Kingdom, we have a high step count because we try to get in as many rides as possible so we run around the park a lot. Running between rides. If Thunder Mountain railroad has a low wait time but you just got off Goofy's BarnStormer and you make a beeline for Thunder Mountain. Then your reservations at Crystal Palace just dinged and you don't want to keep Pooh and Friends waiting. Then you realize you have a Genie+ Lightning Lane for the princesses at Fairytale Hall. It feels like back and forth back and forth at MK, those steps add up quickly.
That's a LOT of steps! But it's totally doable and I'm going to show you how.
Here are the details-
There are 4 parks at DISNEY,
The Magic Kingdom
Animal Kingdom
Epcot
Hollywood Studios
The Magic Kingdom at Walt Disney Parks is the top-visited park in the United States per statista.com which records over 20.96 million a year! That's a lot of walking.
My best scheduling tip for your first Disney trip is to plan a rest day after every 1-2 park days. If you're inactive, I recommend 1 day between each park. Your feet and legs need rest and your overstimulated brain needs a mimosa by the pool.
My best clothing tip is to wear workout clothes. Don't be fooled by the girls in 2 inch heels. They live near Disney and are only there to take pics in their fancy clothes. This is not suitable attire. You have been warned. HA! My go-to fashion is a Cute Disney Tank top, tee, leggings, or wick-away shorts.
Lastly, your SHOES! You need good tennis shoes and preferably a 2nd or 3rd pair to switch out during the week. You could get wet, form blisters, and develop foot fatigue. So having an extra pair will help eliminate that.
On my top tennis shoes list, I own these personally and vouch for their continued support of my feet. hehe
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As a Personal Trainer, my goal is to get you ready to keep up with the kids and enjoy an active lifestyle even on vacation. Our favorite part of Disney is how active we are. So we can enjoy our treats and walk them off before they grab onto those fat cells and stick around. No one wants to gain weight on a vacation and have to work harder when they get home.
Having a good plan at Disney is the best way to utilize all the parks have to offer and make it a unique and magical experience for you and your family.
So let's do it! It's time to invest in yourself! Put your time into where you can be healthy on purpose. If you spend any time with me I will convince you, you can run faster, hit your goals, become a better mom, and love yourself while doing it. I specialize in helping women feel amazing and I want to do that for you too!
Leading up to our vacation, my husband and I start my running program that's included in the BIKINI SHRED that I offer in my app. Logging as many miles as possible to prepare our hearts and body for constant movement.
Today I'm giving you FREE 4-weeks to start training.
The cool thing about this easy plan is you can repeat the guide as many times as you want.
Today I'm gonna help you get prepared with a totally FREE walking plan before you order that first Dole Whip. I think everyone should enjoy their vacation, no guilt or food shaming here. I want you to enjoy your trip and not be completely exhausted doing it.
Why you should start walking today-
Eases tension..you’re a nicer human being
The risk of catching a cold goes down by 50%
Reduces Alzheimer’s
Improves Heart Health
Decreases Blood pressure
Works Arms and shoulders
Strengthens leg muscle
Gets you ready to crush your walking at DISNEY
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Lastly, don't forget to indulge in some yummy treats! You deserve it after all the walking!
I love a good seasonal Dole Whip treat near the Aladdin ride in Magic Kingdom.
This plans progressively builds. Start Day 1 and keep moving! I have incorporated the rest day on Sunday, but you can move it around for your schedule, but make sure you are getting in a walk all 6 days each week. Once you get going, it will become a habit and your body will start craving the movement.
WEEK 1
You can use this plan on Treadmill or Outdoors. Which one will you do? Comment below and let us know.
Day 1.-Walk 15 min on the treadmill at 3.5 or outside at a steady pace
Day 2.- Walk 20 min. at 3.5-4
Day 3- Walk 25 min at 3.0-4
Day 4- Walk 30 min at 3.5-4
Day 5- Walk 30 min at 3.5-4
Day 6- Take a break but get 10,000 steps moving around your day.
Day 7-Rest
WEEK 2
Day 1.-Warm up Walk 5 min on the treadmill at 3.5 or outside at a steady pace, Jog for 20 sec, walk 40 seconds Repeat 5x, and Cool Down Walk 5 min.
Day 2.- Walk 20 min. at steady pace
Day 3- Warm up Walk 5 min at a steady pace, Jog 30 sec, walk 30 seconds Repeat 5x, Cool Down Walk 10 min. at steady pace
Day 4- Walk 30 min at a steady pace
Day 5- Walk 5 min at a steady pace Jog for 30 sec, walk 30 seconds Repeat 5x Cool Down Walk 10 minutes
Day 6- Take a break but get 10,000 steps moving around your day.
Day 7-Rest
WEEK 3
Day 1.-Warm up Walk 5 min on the treadmill at 3.5 or outside at a steady pace, Jog for 40 sec, walk 40 seconds Repeat 5x, Cool Down Walk 5 min.
Day 2.- Walk 30 min. at a steady pace
Day 3- Walk 5 min at a steady pace, Jog 1 minute, walk 1 minute Repeat 5x, Cool Down Walk 10 min. at steady pace
Day 4- Walk 30 min at a steady pace
Day 5-Walk 5 min at a steady pace, Jog 1 minute, walk 1 minute Repeat 5x, Cool down Walk 10 min. at steady pace
Day 6- Take a walk with your dog or kids for 20 min and complete 10,000 steps for the day Day 7-Rest
WEEK 4
Day 1.-Walk 5 min on the treadmill at 3.5 or outside at a steady pace, Jog for 90 sec, walk 60 seconds Repeat 5x, and Walk 10 min.
Day 2.- Walk 40 min at a steady pace
Day 3- Warm up Walk 5 min at a steady pace, Jog 90 sec, and walk 60 seconds Repeat 5x, and Walk 10 min. at steady pace
Day 4- Walk 40 min at a steady pace
Day 5-Walk 5 min at a steady pace, Jog 90 seconds, and walk 60sec. Repeat 5x, Walk 10 min. at steady pace
Day 6- Take a walk with your dog or kids for 20 min and complete 10,000 steps for the day Day 7-Rest
YOU DID IT!! You completed my FREE
4-week walking guide.
I hope this helps you feel more prepared for your upcoming trip. Keep it up and repeat any of the weeks until you feel confident you can walk the parks and stand for hours at a time and I promise you will rock your Disney trip.
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